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Encyclopedia of Health and Medicine

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208 Nutrition <strong>and</strong> Diet<br />

ESSENTIAL VITAMINS AND THEIR DIETARY SOURCES<br />

Vitamin<br />

A (retinol)<br />

Dietary Sources<br />

carrots<br />

butternut squash, acorn squash, pumpkin<br />

spinach, turnip greens, chard<br />

broccoli<br />

mangos<br />

beef liver<br />

B 1 (thiamine)<br />

fortified breads <strong>and</strong> cereals<br />

pork, beef, ham, chicken, turkey, fish, eggs<br />

brewer’s yeast<br />

dairy products<br />

legumes<br />

peas, corn, green beans, potatoes (with skins)<br />

B 2 (rib<strong>of</strong>lavin)<br />

fortified breads <strong>and</strong> cereals<br />

dairy products<br />

pork, beef, ham, chicken, turkey, liver, fish, eggs<br />

oysters, clams, shrimp<br />

mushrooms<br />

B 3 (niacin)<br />

fortified breads <strong>and</strong> cereals<br />

dairy products<br />

pork, beef, ham, chicken, turkey, liver, eggs<br />

tuna, cod, halibut, bluefish, shrimp<br />

peas, corn, sweet potatoes, potatoes (with skins), spinach, broccoli<br />

peanuts<br />

B 5 (pantothenic acid )<br />

fortified breads <strong>and</strong> cereals<br />

mushrooms<br />

broccoli<br />

avocados<br />

B 6 (pyridoxine)<br />

fortified breads <strong>and</strong> cereals<br />

potatoes (with skin)<br />

bananas, apples, oranges, watermelon, grapefruit <strong>and</strong> grapefruit juice, avocados, prunes <strong>and</strong> prune<br />

juice<br />

legumes<br />

pork, beef, ham, chicken, turkey, liver, fish (especially tuna), eggs<br />

seeds, nuts, peanut butter<br />

B 7 (biotin)<br />

fortified breads <strong>and</strong> cereals<br />

brown rice, barley, oatmeal, whole wheat<br />

SOY products<br />

cauliflower<br />

egg yolks, liver<br />

tuna, finfish

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